Workout Routine

Free

Mandrew's Push/Pull/Leg/Upper

by Mandrew

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Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Push

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
80% 1RM
120 lbs
5
100 sec
3
80% 1RM
120 lbs
5
100 sec
4
80% 1RM
120 lbs
5
100 sec

bench press

4×5

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec

incline bench press

2×5

Front Delt Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec

Front Delt Raise

2×10

Side Delt Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec

Side Delt Raise

2×10

EZ Preacher Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

EZ Preacher Curl

3×10

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

hammer curl

3×10

Keg Carry

Set
Intensity
Weight
Reps
Rest time
1
–
–
1
100 sec
2
–
–
1
100 sec

Keg Carry

2×1

Pull

deadlift

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
120 lbs
5
100 sec
2
80% 1RM
120 lbs
5
100 sec
3
80% 1RM
120 lbs
5
100 sec

deadlift

3×5

single arm row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

single arm row

3×10

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec

romanian deadlift

2×8

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec

seated cable row

2×10

Cable Rope Tricep Push Down

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec

Cable Rope Tricep Push Down

2×10

chest supported barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec

chest supported barbell row

2×10

rack deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec

rack deadlift

1×15

Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

squat

3×5

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

leg curl

3×12

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

leg extension

3×12

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec

calf raise

2×15

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

hip thrust

3×10

farmer's carry

Set
Intensity
Weight
Reps
Rest time
1
–
–
1
100 sec
2
–
–
1
100 sec
3
–
–
1
100 sec

farmer's carry

3×1

Upper

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

overhead press

3×5

EZ Preacher Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec

EZ Preacher Curl

2×10

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
55% 1RM
25 lbs
10
100 sec

face pull

3×10

Single arm pull down

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec

Single arm pull down

2×10

pullovers

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec

pullovers

2×10